Workout of the Day

If you have a key pass, the gym is all yours today! Have a great Holiday Campers

Wednesday GS&C

10 rounds for time of:
3 HSPU/ DB Push Press
6 Deadlifts,
12 Pull-ups/ ring rows
24 Double or 48 Single Unders

“

Tuesday GS&C

FOR TIME
Row, 1200 m
50 Sit-ups
Row, 800 m
40 Sit-ups
Row, 400 m
30 Sit-ups

20 min cap

POST WORKOUT STRENGTH

3 rounds for quality of:
15 Dumbbell Curls, pick load
15 Single Dumbbell Skull Crushers, pick load
20 Dumbbell Glute Bridges, pick load

Strength Squad Programming
Deadlift Volume and Squat Giant Set

Monday GS&C

ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs

Focus on fully opening the hips before repositioning the hands.
Wear long socks and/or shoes that you don’t love. Bring a knee sleeve if you have one to protect shins.

16 MIN EMOM, alternating between:
12 Box Jumps, (higher box)
10-15 Burpees
max rep Rope Climbs, 1 min
Run, 100 m

athletes can start on diff movements to share the ropes

rope climb sub: rope rows, pull up or ring row

Saturday GS&C

ON A 15:00 RUNNING CLOCK…
1) Build to a Heavy 5-Rep Bench Press

Rest 2:00 b/t P1 & P2-

2.) 1 SET
Max Rep Bench Press- Use 50% of Heaviest 5-Rep.

Repeat from last week, see if you can increase your weight and or reps!

For 4 cycles:
AMRAP in 3 mins of:
1 Rope Climb/ 3 Strict Pull Ups
6 V-ups/ tuck ups
12 Walking Lunges

Rest 1 min between each cycle.
For each cycle continue the AMRAP.